The jackfruit (Artocarpus heterophyllus) is the world's largest tree fruit, native to South and Southeast Asia. While ripe jackfruit is sweet, raw jackfruit is a vegetable used in savory dishes, including as a vegan alternative to pulled pork due to its texture. The benefits of raw jackfruit are more than its culinary uses; it is full of nutrients with many health advantages.
Rich Nutritional Profile
Raw jackfruit has a high protein content and is full of vitamins and minerals.
Here is a comparison of the nutritional value of a 1-cup (165g) serving of raw jackfruit versus a typical apple:
| Nutrient | Raw Jackfruit (1 cup) | Apple (1 cup slices) |
|---|---|---|
| Calories | 157 | ~60-80 |
| Protein | 2.8 g | ~0.3 g |
| Total Fat | 1.1 g | ~0.2 g |
| Total Carbs | 38.3 g | ~15-20 g |
| Dietary Fiber | 2.5 g | ~2.4 g |
| Vitamin C (% DV) | 25% | ~14% |
| Potassium (% DV) | 16% | ~4% |
| Magnesium (% DV) | 11% | ~1% |
Raw jackfruit has more protein, fiber, potassium, and magnesium per serving than an apple.
Key Health Benefits
The unique composition of raw jackfruit contributes to several potential health benefits:
- Digestive Health: Jackfruit is a great source of fiber, including prebiotics, which helps with bowel movements and prevents constipation. Fiber also supports a healthy gut microbiome.
- Blood Sugar Management: Despite containing natural sugars, raw jackfruit has a medium glycemic index (GI) of around 50-60, meaning it causes a slower rise in blood sugar levels. Its fiber and protein help slow digestion and glucose absorption, which benefits those with diabetes.
- Heart Health: The high potassium content in jackfruit (739 mg per cup) helps manage blood pressure. The fiber content also helps in lowering cholesterol levels, reducing the risk of heart disease and stroke.
- Antioxidant and Anti-Inflammatory Effects: Jackfruit is rich in antioxidants and phytochemicals. These compounds protect cells from damage and oxidative stress, which can lead to chronic diseases and inflammation.
- Skin and Bone Health: The high amounts of vitamin C and antioxidants support collagen production, essential for healthy skin and wound healing. Jackfruit also provides calcium and magnesium, which strengthen bones.
Culinary Uses and Considerations
Raw jackfruit's mild flavor and meaty texture make it a versatile ingredient in various dishes, like curries and stir-fries. The white, fibrous interior of a fresh jackfruit contains a sticky latex; wearing gloves can be helpful during preparation.
A Note on Jackfruit Seeds: The seeds are edible and nutritious, containing protein, fiber, and iron. They should never be eaten raw; boiling or roasting them makes them safe.
Conclusion
Raw jackfruit is a low-fat fruit that has fiber, protein, vitamins, minerals, and antioxidants. These provide health benefits, from promoting a healthy digestive system to managing blood sugar levels and supporting heart and skin health. Its versatility makes it a good addition to diverse diets.
For more information on the health benefits of jackfruit, visit https://www.webmd.com/food-recipes/health-benefits-jackfruit.
